The Weight Loss Solution That No Trainer Promotes…

Weight loss solution that no trainer promotes

A Weight-Loss Confession

This is the first time ever publicly telling my story; but Jill has helped me see the beautiful person I always dreamed of being. 48 years old, and for the first time in my life – I am happy with my body. I am happy with who I see in the mirror; but that wasn’t always the case – frankly, before I worked with Jill, I hated myself so much that I honestly wished I wasn’t alive. It pains me to write this and I actually deleted it 10x. But I wanted to tell the truth, because this might help someone who is reading this right now.

I didn’t know what value I had or why I was sticking around on this earth for. I was overweight – yet starving myself in the day – and binging at night. I would wake up with guilt every morning, shower as quick as I could because I hated touching my body with the wash cloth or catching a slight glimpse of my rolls in the mirror. I would put my make-up on in 2 minutes because I detested looking at myself. I would wear baggy clothes so that nothing would touch my body. I hated every minute I was awake. I kept thinking to myself, was this what life was all about?

I tried diet after diet, and nothing worked. I was a serial coach “hopper”, looking for the quick fix. I would be on a “diet” for 7 days, go on a “cheat” because it was allowed – then struggle all week to get back on track. I would be embarrassed so would just stop contacting my coaches, and would try to diet on my own. I would always resort to starving myself, thinking that was the answer. I felt like a complete failure  – and I couldn’t do another diet and fail. I was afraid of what I would do next.

Back in January, I had a coffee with my friend (way before COVID) and she said that I should reach out to Jill. I hesitated and had every excuse – but my friend said, if you have one last shot – I would bet on Jill. (No pressure haha). I thought, what have I got to lose. I gave Jill a call, and we had a great talk. I had a gut feeling that she was the right coach – and I put my trust in her.

Throughout our 20+ weeks together, I completely changed the way I have ever thought about myself. Did I mess up? HECK.. More than once! But that was the best part – I made mistakes and had the right coach to help me through it. I sabotaged myself, felt like quitting, but I stuck with Jill. The weekly calls were my savour. There were times that I didn’t want to book in – but I did anyway. Jill has taught me that food and training is more than just a “plan.” She helped me look at my old beliefs and what as keeping me stuck in my “rut.” Some of the things we implemented were:

  • Scheduled in “worry time”
  • No Choice – workouts / meals to adhere to during the week. (I had a minimum I had to hit each week – which helped, since I always felt that if I didn’t follow the plan I failed).
  • Structured social media time – I actually even went on my social media during a call – and we navigated how to use it to motivate me then compare! (This was a really insightful lesson).
  • Experimented with Negative + Positive Reinforcement – to see what worked better for me.
  • CBT worksheets / homework
  • Workouts – a variety of options depending on how I was feeling
  • Response cards – I started to write sentences down that were not “affirmations” (never believed them!) I wrote down realistic responses to my negative thoughts. Call these the “Mood Changers”
  • Read my Advantages list EVERY Morning! I had to – it was on my mirror – so it taught me to start spending more time in front of the mirror and not bash myself!

So I guess you are wondering how much weight I lost? How many inches were dropped? Sorry, but that is between Jill and I. This transformation was more than weight and inches – it saved my life. And I don’t want that to be taken away by a number on the scale. If you are struggling – then reach out to Jill and start working with her. But be warned – if you are NOT going to show up, and miss calls, then you are wasting your time. She is ALWAYS there, but expects you to do your part. I love this – because it put responsibility on me to do my part!

Thank You Jen for Sharing your experience, and being so open and honest. I have no doubt that your story will encourage others to try CBT methods for health and fitness transformations/ overall wellbeing. – Jill Bunny

If you are still reading – here is a little more information on CBT:

Research shows that Cognitive Behavioural Therapy (CBT) is effective for losing weight long-term, stopping binge eating episodes and recovering from eating disorders. CBT is a psychotherapeutic approach to treat eating disorders and involves different techniques. The different techniques allow you to comprehend the interaction between your thoughts, feelings and behaviors, and plan strategies to change negative thoughts and behaviors to improve your mood and health.

Structure of CBT For Fitness

The Cognitive model acknowledges the importance of thoughts (cognitive) and actions (behavior) and how they have an important role in maintaining fitness self-sabotage.

1. Cognitive Factors

Consists of negative:

    • body image
    • self-evaluation
    • beliefs about self worth
    • overthinking your weight and body shape.

2. Behavioral Factors

Consists of behaviours to control weight such as:

    • restraint
    • restriction
    • purging
    • binge eating
    • body avoidance
    • body checking

The Different CBT Techniques I Use:

1. Cognitive Restructuring

You are encouraged to challenge your thinking processes of your self and your body and identify unhealthy behaviors and thoughts that are interfering with your fitness goals. Instead of unhealthy thoughts you will develop new healthy thoughts that will help you to change your perspective of yourself and your body.

2. Coping Strategies

Coping strategies are developed to manage negative emotions such as distractions and urges, but also to prevent negative thoughts in order to cope with overwhelming triggers and feelings.

3. Nutritional / Training Counselling

It is necessary with education to understand your:

  • nutritional needs
  • meal planning
  • monitoring of food choices
  • developing a workout plan that is sustainable

4. Maintenance

Focuses on the skills you will learn through 1-to-1 coaching sessions, so we can develop a long-term maintenance plan. This also includes improvement of self-confidence as you will become more comfortable with the skills you will learn and able to identify triggers to help prevent self-sabotage in the future.

5. Homework Assignments

It is common that CBT is time limited and goal oriented, and also includes tasks you have to complete outside of coaching sessions. CBT requires collaboration between the both of us (yes, I could be your coach!), and an active participation from you as my client.


Are You Ready to Try CBT-Fit Coaching? 

I have received specialized training, and can work disordered eating, body image issues as well as other mental health conditions such as anxiety, depression and trauma as it relates to your fitness goals.

The Secret Revealed: Why You Can’t Lose Weight!

Weight loss sabotager

Are You a Weight-Loss Sabotager?

Do any of these sounds familiar?

  • You are careful for a certain period of time, lose some weight, and improve your fitness… then gradually revert back to your old ways.
  • You know exactly what to do, but cannot seem to do it. You feel like you could write a diet book with everything you know about weight loss. But you do not put the knowledge to action.

The truth is, there is a huge difference between knowing what to do and actually doing it. It is easy to hop from one diet/training program to the next without ever sticking with anything. Success comes down to our mindset, psychology, and habits. (The foundation of Fit Bunnies Fitness!)

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place. A diet will not fix emotional, mindless, stress-induced eating, and it will not fix habitual, compulsive binge-eating. Basically, a diet will not get to the root cause of why you overeat.

People often think a fear of failure is holding them back. I frequently hear, “I don’t want this to be yet another failed diet attempt.” But surprisingly, it’s a fear of success that holds people back the most. The best diet will not matter—no matter how determined you might feel—if a part of you wants to destroy progress toward your goals.

Self-Sabotage Happens When You’re Scared of Success

Why would you be scared of success? Well, if you are successful, any number of fears could be realized. For instance, you will not have food as a way to temporarily escape or quiet your mind at work or home. Or you will have to deal with uncomfortable feelings such as self-doubt, regret, disappointment, or fear (because you are not suppressing them with food).

Maybe you will lose the “Once I lose the weight I will finally…” safety blanket that protects you from taking action on an intimidating (but ultimately rewarding) goal.

These are real psychological roadblocks, but nothing that cannot be overcome. To break from a pattern of weight-loss sabotage, you need to get to the root of why you are sabotaging yourself. I frequently use the exercise below, which often leads to breakthroughs.

Jill Bunny – CBT- Worksheet

We fall off track because a part of us is not sure that the goal we are working toward is going to make our lives better. This causes inner conflict, and when there is inner conflict, we do the easiest thing of all: Nothing.

I’ve used this simple worksheet to many of our bunnies, and I have found that it helps determine what’s really holding them back.

1. List five reasons you believe your life will be worse off when you achieve your goal.

Here are some answers from our members:

  • I do not feel like it is possible, so why even bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.
  • My husband loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.
  • I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.
  • I’m worried I will never being able to eat my favourite foods again and  I will always feel deprived.
  • I do not want to exercise for hours every day.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that are holding ourselves back, we can begin to counter them.

2. Challenge your fears.

Question your reasons and look at your fears logically so you can remove their power.

I don’t feel like it’s possible, so why bother trying. Nothing works long-term, and failing in front of everyone multiple times is embarrassing.

Is it really true that nothing works long-term? You have seen others accomplish weight-loss goals, and you are just as capable as they are. Perhaps what you have tried was not sustainable. You are worth taking another shot. Besides, our desire to lose weight and improve our health does not fade; we just tend to either realize our goals or rationalize them away when achieving them gets challenging. And if we are honest, “everyone” usually comes down to just a few people, anyway.

My boyfriend loves beer; I want to go to breweries with him and drink beers without worrying about calories or carbs.

You can still go to breweries with him. However, there has to be a balance between living for today and living for tomorrow. One solution is to be selective of what, where, and when you indulge. Try this: Ask yourself, Will I remember this beer in two weeks? If so, go for it. If not, skip it.

I’m scared of dating. I know if I lose the weight, I’ll have no excuse not to get out there.

What about dating are you scared of? Is it the possibility of rejection? Are you scared all romantic partners will be like your last one? Are you scared to be vulnerable? This can be hard stuff to think about, but try to be as specific as possible.

I’m worried that I’ll never being able to eat my favorite foods again and I’ll always feel deprived.

Any program that demands you give up your favourite foods is ridiculous. Deprivation is NOT sustainable. You can enjoy your favourite foods while losing weight. I teach our members how to be fit and happy, not fit and miserable. If you do not enjoy your life as you are losing weight, you will never be able to sustain your weight loss.

I don’t want to exercise for hours every day.

You do not have to! 80% of weight loss is diet. It is about what, why, and how we eat. This is why you see people working their butts off in the gym month after month—even with a trainer—looking no different. It’s what you do between exercise that makes all the difference.

Now that you’ve challenged your fears, you can counter them with how you believe your life will be better if you do lose weight.

3. List five reasons you believe your life will be better once you achieve your goal.

Here are some examples from our members:

  • I will be healthier and reduce my chances of getting preventable diseases.
  • I will have more energy for myself and my family.
  • I will feel happy to be in photos instead of hiding away from the camera.
  • I will be a good role model for my children so they don’t repeat my negative food behaviours.
  • I will finally stop worrying about my weight.

Until we identify and deal with the reasons we fear success, we will never be successful. A lack of knowledge about what is good for us is rarely the real problem in this day and age. Instead, we tend to suffer from a lack of consistent action… and that usually comes down to what is going on between our ears.

If you are ready to tackle your mindset when it comes to losing weight – then Team Bunny is for you! From 1-to-1 coaching, to exclusive mindset courses, I am here to make sure you are on the right path! Contact me today – and we can start your weight-loss journey!

Lots of Love,

Jill Bunny